(Photo: All-ages kettlebell levitation classes available nightly. Start saving your bat wings and eye of newt… )
5 x 3 @ 80% of 2RM
1 x 7 @ 65% of 2RM, each with a full 3/1000 in locked-out top position
Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.
Today: Perform 5 pull-up and 5L, 5R 1-arm kettlebell swing @ 1/4 BW immediately following each set of deadlift, and rest as needed after the three movements are complete.
Then:
50 Kettlebell Figure-8 @ (up to) 1/4 BW
25 Underhand bodyweight row
25 “Floor-to-feet” (Bottom of burpee to hinge position and immediately back to floor)
250 Jumprope
Similarly to yesterday’s piece, take short rest as needed during Figure-8 to keep mechanics sound and range of motion thorough, and take anti-rest during all others. Hustle hard, focus on mechanics and breathing, and conquer the conditioning.
And then, “Time under tension”:
Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!